Stay Hydrated & Salty: Fluid and Salt Guidelines for Managing POTS
Postural Orthostatic Tachycardia Syndrome (POTS) can make it challenging for your body to regulate blood pressure, especially when you stand up. Increasing your fluid and salt intake can help boost your blood volume and improve those pesky symptoms like dizziness, lightheadedness, and fatigue.
Why Fluid and Salt Matter for POTS:
Low Blood Volume: Many people with POTS have lower blood volume than usual, which can contribute to symptoms.
Blood Pooling: POTS can also cause blood to pool in your legs when you stand, leading to decreased blood flow to your brain and heart.
Salt and Hydration: Increasing your fluid intake helps increase blood volume, while salt helps your body retain that fluid.
Your Fluid and Salt Goals:
Fluid: Aim to drink 2-3 liters (about 8-12 cups) of fluid daily. Water is the best choice, but you can include broth, sports drinks, or other hydrating beverages.
Salt: Increase your salt intake to 3-10 grams per day. You can add salt to your food, use salt tablets, or drink electrolyte beverages.
Tips for Increasing Fluid and Salt:
Spread it out: Drink fluids throughout the day, not just when thirsty.
Start early: Drink a large glass of water first thing in the morning to jumpstart your hydration.
Flavor it up: If plain water is dull, add slices of fruit, cucumber, or herbs.
Salt your food: Add salt to your meals, or try salty snacks like pickles, olives, or salted nuts.
Electrolytes: Consider electrolyte drinks or tablets for additional sodium and other minerals.
Important Considerations:
Individual Needs: The right amount of fluid and salt can vary from person to person. Talk to your doctor or a registered dietitian to determine your best goals.
Medical Conditions: If you have high blood pressure, kidney disease, or other medical conditions, it's essential to consult your doctor before significantly increasing your salt intake.
Listen to Your Body: Pay attention to how your body responds to fluid and salt intake changes. If you experience any adverse side effects, adjust your intake accordingly.
Remember: Increasing your fluid and salt intake is just one part of managing POTS. You should also work with your healthcare team to develop a comprehensive treatment plan that addresses all of your symptoms.
Stay Hydrated, Stay Salty, and Stay Strong!